The new and improved 2016 newsletter that you can read on your phone. Filled with a little motivation, things to do, team news and pictures and of course who is racing and how they did!
Note from the coach
Embrace the WORK Journey

As I sat down to write about work and work ethic I realized that this one quote from my favorite books The Prophet by Kahlil Gibran sums it up nicely:

"Always you have been told that work is a curse and labour a misfortune. 
But I say to you that when you work you fulfil a part of earth's furthest dream, assigned to you when that dream was born, 
 And in keeping yourself with labour you are in truth loving life, 
 And to love life through labour is to be intimate with life's inmost secret."

Triathlon is a sport in which hard work is rewarded. So many ask me how they can do better? Get faster? Do more workouts? No, it is all about doing what you have week in and week out and building consistency as much as possible. Eliminate excuses where you can. This is not about being obsessive compulsive with the workouts either, there is a difference! You need to listen to your body, be kind to your body and honor your body, but for goodness sakes whenever you can give 110% to your workouts. Mentally and physically engage and you will be amazed at the progress you make. Sure you will have days where you just go through the motions, that is normal, but the rest of the time really work it. There is no quick way to speed and success in triathlon, for most it takes years of dedicated training to reach their goals but isn't that part of the fun? Please remember that this is a journey, this sport is more than swim, bike, run. It is bigger than all that, it will change you as a person. You will gain confidence, character, maybe a few scars along the way and hopefully a handful of friends you would never have met otherwise. 

Work hard and embrace the journey! 

Coach Katie

PS - If you want to read a great article to help get you motivated to work harder. I enjoyed this one on the Benefits of Hard Work


Visors FOR SALE!

We have some pretty awesome new visors in that are for sale! The price is $26.50 if you want me to mail yours to you please include and extra $3.50 for shipping  for a total of $30
I can have it in the mail to you on Monday!


Make checks out to Malone Coaching and mail to:
790 Greenwood Rd
Landrum SC 29356

Meet Will Wood - Athlete of the Month

Many of you haven't met Will yet since he just started with our team in the late fall. Since starting with coaching he might have earned himself the title of "Biggest Looser" having already dropped 35 pounds! He has also found some serious speed on the run and the bike and is knocking out PR's in pretty much every race. His focus for the year is mostly Half Iron distance with some sprints thrown in for good fun. One of the things that makes Will so successful is that he gets the job done no matter what. Currently he is working in Hawaii but that is no excuse not to get the training in. He shipped his road bike over there and has been exploring to get his miles in and enjoying some open water swimming with some big turtles. Overall Will is a pleasure to work with because he communicates well, works hard and is just in general pleasant to be around!

This weekend he is in town for the Lake Murray sprint so make sure to introduce yourself! 
Many of you have received this product in the mail and some of you will be getting yours from me soon. In return for their generous sponsorship Mg12 wants to hear what you think of their product. Please use the products like this:

Recommended usage:

Sport Roll-on
 -2X a day Morning and Night and or before and after a workout.- Always use oil first (rollon) than the balm (cream).

Sport Balm -2X a day Morning and Night and  or before and after a wrokout.- Apply to any areas that are sore, swollen, achy or painful. 
These products are Topical only

Salt Baths 
- 1 cup in a full bath for a 30-45 min soak 3X a week or after a hard workout.

MG12 Can this help you? 
Juice Plus+ helps you get the nutrients you need...

As most of you know I have been really making an effort to plan meals and eat better, but one thing I have not shared is the fact that I started taking Juice Plus vitamins too. I just realized I was not able to physically eat all the fruits and veggies recommend per day. Normally, I hate taking vitamins because I don't swallow horse sized pills well, but these come in a gummy version that tastes great, so now for 4 months I have been regular about taking them. I have been sic k a lot less, even with a toddler in the house and in general I feel better than I have in a long time. The older we get the more important it is to take a multivitamin. Since this is a product I believe in and I feel has a lot to offer I am going to start selling them. Here is the website if you want to look into the clinical research (it is all there) or let me know if you want some samples. Here is my website.
JUICE PLUS IS FOR YOU! 
Tryon Half Marathon NOV 12th 2016

While it might be known for the flat course and the dirt road, this race is really becoming famous for the breakfast afterwards. There is just no race around that can compete with this!

Oh and did I mention that Malone Coaching gets a $5 discount? Use the code TRC

T ryon Half Marathon Info. Click HERE!
Fabulous 4th Bike Tour


Make room on your calendar for a great local bike tour held in the morning of the 4th of July (This year on a Monday). That way you can get a good ride in on Saturday AND on Monday! This ride is always well supported and they feed you a great lunch. Do you see a trend with events held in Tryon? There is always good food involved. Rides like this allow riders to get in a long workout without the worry of being out on the road alone. All the funds raised go to a good cause as well - so you get your workout in AND you help those less fortunate at the same time. It doesn't get much better than that!


Sign up HERE!


Super Stylist Tip: 
Hair can turn green from chlorine building up on the hair shaft.  Paul Mitchell's Shampoo 3 helps prevents the dreaded swimmers' "chlorine green".  This clarifying shampoo deeply cleanses and removes chlorine and impurities like iron and minerals from the hair.  While it removes dulling build-up, it also strengthens strands and minimizes future build-up.  There's a range of sizes, one for your tri bag and one for the shower.  Team Malone members receive 20% Off All Retail Products at Supercuts as well as $3 Off Adult Haircuts and $2 Off Kids Cuts. To find a salon near you go to  www.Supercuts.com   
*Offer good at Mary's 7 Supercuts (does not include 2 Supercuts on Woodruff)

HPRC Physical Therapy

If you are in the Columbia area and need some knowledgeable folks to lead you through your physical therapy this is the place to go!

From local Lisa Powell " Kelly Heath McCook that is an absolutely wonderful skilled state of the art PT. She's the best by far that I know of in Cola. She is formerly a triathlete and was All American swimmer Division 1." 


CLICK HERE FOR MORE INFO!
Greenville Spinners TT Series!

Brought to you by the Greenville Spinners Bicycle Club and the GHS Every Woman Cycling Team, the 2016 Greenville Spinners Summer Time Trial Series will return with the first event in the series on Thursday, May 12th.

DATES:
May 12th
June 9th
July 28th
August 18th

For more info. click HERE!

We are now CLUB Malone Coaching!

Thanks to new requirements for USAT Coaches Malone Coaching had to become a CLUB! 

What does this new "club" mean for you? It means we have insurance for all of our group rides and swims. 
All members MUST be CURRENT USAT MEMBERS and you MUST SIGN A WAIVER before group workouts.

*Follow us on the Malone Coaching Super Secret Facebook Group!
If you are not on it please let me know and I can add you. This allows you to easily communicate with fellow athletes.

Check out the ROAD ID App. on your phone
 Downloads for free!
TREK DEALER

I place a lot of value on customer service and I love my Trek Speed Concept so when you can get the best of both worlds at one bike shop that is where you go! Fellow team-mate Joanna Eubanks and her husband Sam run this family friendly store in Greenwood. Store manager Derek Kidd knows his stuff and even follows up on every little detail. In case you couldn't tell I think the world of these guys so I am proud to have them on our kits again for 2016! 

All in your head...

Because I am fascinated by all the things that our minds can do I think it is important to constantly work on this aspect of training. What I have found is that over the years while my body might not be as willing my mind is stronger than ever. I course I account this to my "study" of all things in my head, but in all seriousness this is not an area to overlook.



Results...
 
April 23rd Reedy River 10K, Greenville SC
Evan Shealy 44:30 1st AG
Mary Biebel 58:07 3rd AG
Erica Melton 1:05
 
Mary earns her nickname "Podium Girl" this weekend
April 23rd Reedy River 5K, Greenville SC
Melanie Pfeiffer - 31:15
 
April 23rd Heart & Sole 5-miler, Columbia SC
Kelly Danias - 45:07 - 3rd AG
 
April 23rd Race to the Tapps 5-miler, Asheville Area, NC
Heidi Ewing - 45:50
 
April 23rd Heal to Heel 5K Emory, GA
Lisa Powell - 23:19 - 2nd OA Female
 
April 24th XTERRA Myrtle Beach,  SC
Jess White - 2:28 - 4th OA and 1st AG
Jess & Jock actually ended up finishing together!


Who is RACING...
 
April 29th - May 1st  Masters Nationals (Swimming), Greensboro, NC
Doug Byrne
 
April 30th Rose Festival Road Race 5K & 12K! Orangeburg, SC
Leslie Chaplin
 
April 30th Rock-n-Roll Half Marathon, Nashville, TN
Lindsay Walker
 
April 30th Wheels for Meals Bike Ride, Greenville, SC
Steph Hance
Manny Cintron
 
April 30th Ft. Yargo XTERRA, GA
Jess White
 
May 1st Westfield Sprint, VA
Mark Walter
 
May 1st Huntersville Sprint, NC
Michael Vaccaro
 
May 1st Lake Murray Sprint, Columbia, SC
Joanna Eubanks
Stephanie Rerych
Elisha Byrne
Kelly Danias
Will Wood
Lauren Siddens
John Siddens
Ilia Owens
Becky Arndt
Lisa Powell
Steph Hance
 
May 4th Lowes 10 mile TT - Charlotte, NC
Chad Crocker
 

Nutrition 

My favorite sports drink is Infinit, but I also LOVE their MUD recovery drink mix. It is my treat after a long workout. Our team gets discounts on all of their products just use the discount code malonecoaching.




Swim

Open  Water Swim Dates

Address:
My Boathouse at Lake Lanier 
2004 East Lakeshore Dr.
Landrum, SC 29356

May 9, 16
June 6, 20
July 11, 18
Aug 8, 22, 29
Sept 12, 19


Open water swims will start 6:30 PM sharp...in the water! That means you need to arrive a little earlier to allow time to squeeze into your wetsuits. 

 As always we will have kayak support.  (If you know someone who would like to be kayak support please let me know - as we get larger groups in the warmer months I need help)

*If you wish to bring friends who are not MC athletes they must be USAT members. Please check with me first. Due to changes in coverage we are now considered a "club" and must change procedures in order to maintain current insurance. 
ALL SWIMMERS MUST SIGN A LIABILITY WAIVER 

If there is interest we will grab dinner at El Sureno afterwards.

*Cell phones generally do not work at the lake so if you get lost please text since that usually will still go through.

***********************************************
All open water swims start promptly at 6:30 PM and are held on Monday nights because that is when there is the least boat traffic on the lake. The open water swims are workouts, not just swimming and they are fun - so don't miss out! These give us 6 MONTHS of quality time in open water!

Xterra Deals

Every week I will share some awesome deals with you from Xterra. The code to use to get your discount is always going to be:

CO-MALONE



Bike

Greenville Spinners TT Series! This is a great way to have some fun and get a great workout in. 


DATES:
May 12th
June 9th
July 28th
August 18th


Run

We need old running shoes! Team member Lisa Powell is collecting shoes for migrant workers (you know the people who pick all the fruits and vegetables we eat) and they desperately need old running shoes. Especially smaller sizes but we will take everything. Please TIE THEM TOGETHER and give them to me. I will start collecting NOW and collect all the way through MAY!
If you live in Columbia and know Lisa you may give directly to her.



For Sale

I like to share bikes and items that we have for sale here first. It is a great way to recycle items. Please let me know if you have anything you would like for me to post here. 

Item #2 Vortex 4 Full Wetsuit, Men's size small, 
Never worn -$100. Lo cated in Charlotte, NC Contact Michael Vaccaro, mvaccaro1974@yahoo.com

Item #3 XTerra Vendetta long sleeve Women's Large. Make Mary an offer! Located in Greenville. Contact Mary Biebel marybiebel@gmail.com

Item #4 Blue Seventy sleeveless Women's Medium Large Make Mary an offer! Located in Greenville. Contact Mary Biebel marybiebel@gmail.com

Item #5 Zoot Women's Small - worn 1x. Located in Greenville. Make Christina an offer. cmaddox@headstrongusa.com or 864-201-3443

Item #6 Zoot Men's Large - worn a few times. Located in Greenville. Make Christina an offer!  cmaddox@headstrongusa.com or 864-201-3443

Item #7 Race Wheels (10 Speed) Asking $450 OBO. Located in Greenville
Contact Nicole Ramsbey nrluvs2dogs@yahoo.com

Item #8 Bike Shoes worn 1 season. Asking $75 OBO Located in Greenville. Contact Nicole Ramsbey.
nrluvs2dogs@yahoo.com

Item #11 Old School Aluminum Cervelo (picture below) Size 58? He is 5'11" 700 size wheels. Asking $400 OBO Located in Greenville area Contact Bill Tumblin tumblinw@gmail.com

Item #12 Compact Crank Set 50/34 - crank length 170. Located in Greenville. Asking $175 OBO Contact Kim Parenti kimberlita1278@yahoo.com








Katie Malone| Malone Coaching |864-415-5804 | katie@malonecoaching.net | Malonecoaching.net
STAY CONNECTED: